Tryptophan, an amino acid, is a precursor of melatonin and serotonin, two substances that induce calm and promote sleep. The George Mateljan Foundation states that eating a variety of tryptophan-rich foods will help regulate your appetite, lift your mood, and improve sleep quality. Eating carbohydrates in conjunction with tryptophan-rich foods increases the availability of tryptophan by stimulating the release of insulin inside the body to clear competing amino acids from the bloodstream, according to Dr. Sears.
Seafood and Meat
Red meat, poultry, tuna, shellfish, and eggs are all good food sources of tryptophan. According to the George Mateljan Foundation, roasted chicken breast and yellow fin tuna are two of the best sources of the amino acid, with each containing about 120 percent of the daily value (DV) of tryptophan. While high-protein foods are typically the best sources of tryptophan, eating too much protein will impair the body's ability to effectively convert tryptophan to serotonin.
Dairy and Soy Products
Including soy or milk products in your daily diet is an easy way to increase your intake of tryptophan. Just one oz. of part-skim mozzarella cheese provides 25 percent of the daily value of tryptophan, with one cup of low-fat yogurt containing nearly 20 percent, according to the George Mateljan Foundation. A four-oz. serving of raw tofu provides nearly 44 percent of the DV of tryptophan, while one oz. of miso contains about 15 percent, and one cup of cooked soybeans offers more than 115 percent of the amino acid.
Grains and Beans
Including whole grains and beans in your diet will increase your tryptophan levels while boosting your carb intake to ensure the amino acid is converted to serotonin. A single cup of cooked kidney beans, lima beans, black beans, navy beans, or pinto beans provides more than half of the DV of tryptophan, according to the George Mateljan Foundation, and one cup of cooked brown rice contains nearly 20 percent. The addition of oats or barley to your breakfast can significantly increase your daily intake of tryptophan, as 1 cup of whole grain oats provides 25 percent of the DV of tryptophan, and one cup of cooked barley contains nearly 40 percent.
Fruits and Vegetables
Vegetarians and vegans can increase tryptophan levels by eating a variety of fruits and vegetables, as most contain at least some tryptophan. One cup of boiled asparagus or steamed broccoli contains more than 15 percent of the DV, and one cup of boiled green beans or raw onion contains almost 10 percent. One apricot provides more than 3 percent of the DV of tryptophan, with bell peppers, celery, beets, winter squash, eggplant and bananas being other good food sources.
Other Foods
Other foods containing tryptophan include peanuts, hazelnuts, almonds, walnuts, raw pumpkin seeds, and sunflower seeds. One-quarter cup of sesame seeds provides nearly 40 percent of the DV, with two tsp. of mustard seeds containing 12.5 percent. The George Mateljan Foundation states that five oz. of raw crimini mushrooms offers 25 percent of the DV of tryptophan.
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